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Introduction

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Interest in what foods to eat, how to eat them, when to eat them and in what quantities has increased in recent times, given their direct impact on physical and mental health and, of course, aesthetics and life expectancy. Hundreds of diets have emerged, giving rise to different lifestyles that largely determine the behaviour of a society in which healthy eating has been a constant throughout history. Today, people continue to buy foods that are healthy, convenient, enjoyable, adapted to individual needs and, above all, provide additional health benefits. Within a healthy and balanced diet, foods consumed in appropriate quantities, combinations and nutritional balance should not only provide the energy and nutrients the body needs, but also have preventive and curative powers against certain diseases. However, the fundamentals of a healthy and balanced diet are being challenged by other forms of modern dieting, such as ketogenic and vegan diets. By Juan Diego Torres Torres. Student
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A healthy and balanced diet

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By Juan Diego Torres Torres It is important to understand the difference between a healthy and a balanced diet; the former refers to the consumption of natural, unprocessed foods, including fruits and vegetables, healthy fats such as nuts and olive oil, meat, fish and eggs, whole grains, natural dairy products, etc. On the other hand, a balanced diet is one that provides the necessary nutrients for each organism, depending on age, sex, size, lifestyle, physical activity and even health condition. This type of diet provides the right balance of macronutrients (carbohydrates, proteins and fats), micronutrients (vitamins, minerals and antioxidants) and fibre. Thus, by combining the terms 'healthy' and 'wholefood', we obtain a varied and natural diet that meets a person's specific needs, consuming foods that avoid malnutrition and help prevent non-communicable and other diseases such as diabetes, heart disease, stroke, cancer and obesity, according to the World Health O
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Ketogenic Diet

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 By Juan Diego Torres Torres The ketogenic diet or keto diet is based on a low carbohydrate (5%), moderate protein (5-25%) and high fat (75-90%) intake compared to a healthy and balanced diet in which carbohydrate intake is between 55-60%, protein between 5-25% and fat between 25-30%. The principles of this diet include eating plenty of fruit and vegetables, at least 5 portions (400g) a day. It also includes the consumption of whole grains, nuts and healthy fats rich in unsaturated fatty acids, which should be kept to a minimum (at least 10% of total energy intake). In addition, free sugars should be reduced to less than 10% (50g per day) or 5% (25g per day) of total energy for additional health benefits, and salt intake should be less than 5g per day. This should be accompanied by regular water intake. Thus, in a healthy, balanced diet, the main source of energy is carbohydrate, specifically glucose. On a ketogenic diet, however, the main fuel comes from fats, so the low carbohydrate
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Vegan Diet

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 By Juan Diego Torres Torres The choice of a food option is a personal decision that involves factors such as health, ethics, and lifestyle. It can be taken with all the rigor that affects life or on the contrary as a fashion, a trend or by social pressure. One popular option is the vegan diet, which is based on the exclusion of all animal products, whether for food consumption or to be used as clothing or everyday use. However, the vegan option requires an important commitment in which it is necessary to know the advantages and disadvantages of this important life option. It is known to have advantages such as improved heart health because in general, vegans have lower cholesterol and blood pressure. This diet could help in weight loss or maintaining a healthy weight. It is also suggested that it may reduce the risk of certain types of cancer (stomach and colon), due to the antioxidants or phytonutrients that some foods may contain and lower risk of type 2 diabetes. It may also
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Testimonials

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In this section you will find testimonials from people who have followed healthy, balanced, ketogenic and vegan diets. However, it is up to you to choose the type of diet that suits your needs and conditions. On the other hand, don't forget to have the support and advice of a health professional. Healthy and balanced diet (By Julia Farré)  https://www.youtube.com/watch?v=wNVActrDZIw Ketogenic Diet (By Dr. Byter) https://www.youtube.com/watch?v=kq4_oH3L4ws (By Dr. Carlos Jaramillo) https://www.youtube.com/watch?v=VV23ecSLb2g Vegan Diet (By Dr. Carlos Jaramillo) https://www.youtube.com/watch?v=1XncT6LG6bg
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Sharing personal experiences

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The author's experience Personally, I can say that the Ketogenic Diet has changed my life, losing 25kg in less than five months. This has helped to eliminate my overweight problem, irritable bowel syndrome and even my dermatitis. On the contrary, for many years I tried to manage these problems with other dietary alternatives, such as the Mediterranean and low-carb diets, which allow a small percentage of carbohydrates, small amounts of beef and chicken, and more portions of fresh vegetables and fruit, nuts and legumes. However, eating carbohydrates is synonymous with insulin spikes that lead to visceral fat and long-term diabetes, whereas on the ketogenic diet the body begins to produce ketones, using fat for energy. At the beginning of my ketogenic diet, I experienced withdrawal symptoms as a result of my addiction to the sugars and starches I used to consume in milk, bread, fruit, snacks and other unhealthy foods. Within two weeks of starting the ketogenic diet, I began to feel
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